Winter and great health go together like sardines and chocolate ice cream. Or, at least, that’s what many people think. Between November and March (or, let’s face it, April), living in the sweet spot of the northern hemisphere can feel like an exercise in mucus management and sun-stripped seasonal malaise. But it doesn’t have to be that way.

Both immunity and emotional well-being are within reach, with the right nutrients—and the right foods. Read on to find out how to stock your cupboards to battle the winter blahs.